We previously talked about the consequences of prolonged sitting and how much of our daily activities have become linked and centered around sitting. So, we should know what we should do to avoid sitting for long periods while performing our tasks and hobbies. Even if you don’t do enough activity in your day, it’s never too late to change things up, enjoy the many health benefits, and live an active lifestyle.

Tips for an active life

Changes in your daily tasks

Fortunately, by making a few simple changes you can stay active, live a more active lifestyle, and avoid sitting for long periods, such as:

  • Leave the car and walk or ride a bike, but if this is a long trip, you can walk or ride a bike for part of the way.
  • Use the stairs instead of the elevator or escalator, or go up the escalator.
  • Get off the bus stop early and walk the rest of the way.
  • Park the car away from where you want to go and walk the rest of the way.
  • Calculate how long it takes you to walk one kilometer; you may discover that it is less time than waiting for public transit.

Staying active at work

Can you believe that you can keep active lifestyle during long working hours?! Yes, you can by:

  • Taking the stairs rather than the elevator.
  • Talking to your coworkers instead of emailing them, when possible.
  • Taking your lunch break away from the workplace and, if possible, going for a short walk outside.
  • Organizing walking meetings, if possible.
  • Maintaining a standing position while reading emails or reports.
  • Moving the trash so that you have to get up to throw it away.
  • Using the speakers for Internet conference calls and meetings while roaming the room.

Stay active at home

Here are some simple ideas to get you moving while you’re at home:

  • Set the TV timer to turn off an hour earlier than usual to remind you to get up and move around.
  • Move around when you’re talking on the phone.
  • Iron clothes while watching your favorite TV shows.
  • Listen to recorded books while walking, cleaning or working in the garden instead of sitting to read.

Be active everywhere

It is tough to work out outside in the summer due to the blistering heat. Keep your active lifestyle but stay healthy; make your choice and don’t allow terrible weather to keep you from exercising! You can engage in activities such as:

  • Dance
  • Yoga
  • Indoor rock climbing

Your health comes first

If you decide to maintain an active lifestyle  and engage in physical activity for the first time or if you have a health condition, talk to your doctor first before taking this step. He or she can help you decide which activities are best for you. You can also consult a podiatrist at Health and style medical center to check your foot health.

But don’t forget to protect yourself from the sun by applying sunscreen and wearing sunscreen, if you are active outdoors.


Summer is here, and you may spend hours outside enjoying without stifling socks or walking barefoot on the sand. But you must take precautions to protect your feet from some of the seasonal threats. Here are some tips on how to avoid common summer foot ailments and maintain healthy summer feet.

Tips for healthy summer feet

1.     Trim your toenails

Use appropriate nail scissors. Cut your nails straight and don’t keep them too short to help prevent an ingrown toenail.

2.     Walk barefoot

Walk barefoot or wear open-toed sandals whenever you can. But avoid walking barefoot in public places such as swimming pools, communal bathrooms and the dressing area to avoid getting athlete’s foot.

If you are a diabetic patient, do not to go barefoot to avoid nicks and cuts.

3.     Avoid flip flops Colorful flip flops on grey background. Summer concept

Slippers are easy to wear and come in a variety of styles, but avoid wearing flip-flops or sandals all summer.  They don’t provide foot support and might cause arch and heel pain if worn for an extended period of time.

4.     Change your socks daily

If you have to wear socks in hot weather, don’t forget to change them at least once a day and choose socks that contain at least 70% cotton to keep your feet dry and odor prevention.

5.     Get rid of hard heel skin

Hard, cracked skin around the heels is very common in summer and is often caused by open-toed sandals and flip-flops that rub around the edge of the heel.

Use a foot file or a pumice stone to gently scrub hard skin, then apply a moisturizing cream to soften the skin.

6.     Take a break from nail polish

Nails need to breathe from time to time so take a break from nail polish about once a month for a few days to a week. This can help prevent discoloration of your nails.

7.     Watch out for sweat

Sweaty feet can be worsened by hot summer weather. If you suffer from sweaty feet in the summer, it is important to wash your feet every morning and evening with warm water and soap and dry them well. You can also use an antibacterial lotion to get rid of foot odor.

8.     Use sun cream on your feet

Don’t stop at your ankles; apply sunscreen to the tops of your feet’s soles as well. Remember that not only does the skin on your feet and toes require protection, but so do your nails.

If you are diabetic and have neuropathy, it may be difficult to notice that your feet are burning in the sun, so apply sunscreen regularly.

These tips will definitely help you enjoy the summer and maintain healthy summer feet…


For many of us, our homes served as our workplace for a while, but that is no longer the case, and most of us are back to the office. Many people had medical issues due to office injuries. This emphasized the need of choosing a good workplace and sitting in the proper postures. Surprisingly, this is not restricted to working from home; you might have the same medical problems while working in an office!

Let’s start with some simple tips and changes to your workplace.

Setting up your workspace

  • When choosing a desk or table, make sure you leave enough space for your feet so that you can sit comfortably.
  • Make sure your laptop screen is at the same height as your eye. If not, you can put your laptop on some books.
  • Use a separate keyboard and mouse, if possible, and place them directly in front of you to avoid bending the wrists.
  • Place a pillow or hand towel rolled up in the lower back to provide adequate support for the spine. But if your seat is too low, sit on a cushion to raise the seat.
  • Avoid sitting or standing for a long time and change your position every few minutes.
  • Do not sit on the sofa or in a lounge chair with the laptop on your lap because this gives you a false sense of comfort and you will not move as much as you should.
  • Rest your eyes every 20 minutes and look away for 20 seconds.
  • Set an alarm to remind you to move, stretch, and change positions at regular intervals throughout the day.

How to avoid office injuries?

  • Always look straight ahead, not down.
  • Keep your ears at the same vertical level as your shoulders.
  • Take regular breaks away from screens.
  • Keep your shoulders relaxed and down.
  • Ensure that the backrest is fully positioned.
  • Keep your elbows and forearms at the same level as the desktop.
  • Keep your elbows and forearms at the same level as the desktop, your thighs parallel to the floor, knees slightly lower than your hips, and your feet flat on the floor.


Finally, the holidays are nearing, with flights heading for a different summer vacation or going home to spend more time with family and friends. However, foot troubles might ruin this vacation! This is when good planning comes into play; most of these problems can be avoided. All you have to do is read this article to learn more about healthy Foot during air travel and enjoy your long-awaited vacation.

What are the most common foot problems?

Knowing the most prevalent issues and how to prevent them is an important aspect of healthy foot during air travel.

Swollen feet

It is a non-serious condition that happens as a result of keeping your feet on the ground for an extended period and not elevating your feet during the trip, causing fluid to accumulate in the leg veins and increasing pressure on the leg veins.

Most of the time, swelling of the feet is not a serious problem but while if it persists for several hours even after resuming activity, it may be due to a more serious condition.

Also, if you suffer from swelling in only one leg with leg pain, seek immediate medical attention.

Any advice?

Yes, some simple steps can help reduce swelling of the feet during the flight, such as:

  • Wearing loose-fitting clothes to avoid increasing pressure on the veins.
  • Walking around for a short period of time every hour or so -if you can-.
  • Bending and extending frequently your ankles and knees while sitting.
  • Changing your position as much as possible.
  • Drinking plenty of fluids to prevent dehydration.
  • Avoiding alcohol and sedatives that may make you sleepy or unsteady while walking around the cabin.

Blood clots

Unfortunately, this case is serious and life-threatening unlike the previous one! The risk of developing DVT increases when traveling for long distances (more than 4 hours) due to the formation of a blood clot in a large vein. But the danger does not stop here, as part of the clot may travel to the lungs, causing a sudden blockage of the arteries in the lung!

Although it is a rare condition, it can be fatal, so you must understand what causes it, how to know if you are at risk, and what steps you can take to prevent it.

Who is most vulnerable to infection?

Most people who develop travel-related DVT have other factors that increase their risk of DVT including the following:

  • A previous blood clot
  • A family history of blood clots
  • Recent surgery, hospitalization, or injury
  • Use of contraceptives containing estrogen or hormone replacement therapy
  • Current or recent pregnancy
  • Aging
  • Obesity
  • Active cancer or undergoing chemotherapy

Prevention tips?

You can follow the following tips to help you prevent DVT when traveling long distances. These steps include:

  • Walk around the cabin from time to time, choosing an aisle seat to get up and walk around every 2-3 hours.
  • If you’re traveling by car, include breaks in your travel schedule to stretch and walk around.
  • Stretch your feet while sitting and try these exercises the next time you travel:
  • Raise and lower your heels while keeping your toes on the ground.
  • Raise and lower your toes while keeping your heels on the ground.

If you are traveling long distances and at risk of developing DVT, you should consult your doctor about taking extra precautions such as wearing appropriate medical compression stockings and taking medications before traveling to prevent blood clots.

Take care of your feet and pay attention to flight foot health in your next flight.


Are you a doctor, nurse, hairdresser, or salesman? If you answered yes, you might believe that your job protects you against obesity, the century’s curse that is linked to the main causes of mortality worldwide! It could be true because sitting jobs are blamed for increasing the risks of obesity and many diseases, but standing, or in other words, “your profession,” lowers your risks. But nothing is flawless! Standing all day results in sore feet and considerable agony at the end of your shift.

Does standing all day cause any problems?

In fact, standing all day can lead to many foot problems, such as:

  • Morton’s neuroma, which usually affects the area between the third and fourth toes. It causes swelling and pain. Whereas, if the pain is severe, it may cause tingling, numbness, and burning in the toes.
  • Plantar fasciitis, which causes severe pain in the heel of the foot, especially upon standing after rest, and is common among people who work in jobs that require walking or standing for long periods.
  • Fatigue, fatigue, and pain in many areas of the body that can occur as a result of standing for long periods without moving, even for brief intervals of up to 30 minutes.

Is there a cure?

Treatment depends on the cause of the problem; you will need to see a doctor for the right treatment for your condition, which can range from using cold packs to surgery in certain circumstances, but in most cases, you will need to rest.

Tips to reduce the problems of standing for long periods

Move whenever you can. Also, keep in mind that wearing ill-fitting shoes may cause many foot problems. So proper fitting shoes are essential for providing your feet with the care they need while preventing injury.

How do you choose the right shoe?

  • It is important to have the right size of shoes, you should make sure to measure your feet every time because sizes can vary even in adulthood.
  • The podiatrist at Health and Style Medical Center may recommend insoles or orthotics to help with your foot problem.
  • Try to avoid wearing open shoes for long periods. They are not supportive and provide little protection for your feet.
  • Make sure that the shoes fit the shape of your feet.

You can find more shoe-selecting tips here.

So, when do you consult a doctor?

You should see a doctor if:

  • The discomfort is persistent and does not go away after a few weeks of rest or taking painkillers.
  • There is significant swelling, inflammation, or stiffness in the foot or heel.
  • Pain that impairs your ability to walk or move.


Life taught us that everything has a price, and certainly muscle pain after exercising is the price of exercising. Whatever your fitness level, you may have muscle pain after beginning a new activity or pushing yourself harder than usual.

Why do you feel muscle pain after exercising?

Contrary to popular belief, lactic acid accumulation is not the reason! Muscle pain after physical activity, known as “delayed muscle soreness,” usually happens after starting a new exercise program, changing your exercise routine, or increasing the duration or intensity of regular exercise. It is typically caused by the muscles functioning more or in a different way than they are used to.

When will you feel better?

It usually lasts 3 to 5 days. The pain, which can range from mild to severe, usually develops a day or two after exercising. You should not confuse this type of pain with any other type of pain you may encounter while activity, such as sharp and sudden pain that occurs as a result of an injury, such as muscle strains or sprains.

Who can have muscle pain after sports?

Muscle pain after exercise can affect anybody, including individuals who have been active in sports for a long time, such as professional athletes, who are familiar with it.

Pain is a normal part of the muscular adaptation process to develop endurance and strength while the muscles recover and strengthen. The good news is that pain reduces as you exercise and your muscles adjust to the new kind and amount of activity.

Treatment tips

These tips may help relieve symptoms:

  • Rest
  • Ice packs
  • Take painkillers when needed.
  • Massage the affected area.

You should see a doctor, if your pain becomes unbearable, you have severe swelling, or your urine turns dark.


One of the best ways to prevent muscle pain after any physical activity is to start a new activity gently and gradually to help the muscles adjust to the new movements to reduce the pain. Also, warming up will reduce the risk of injury and improve your performance.


We should pay more attention to our bones’ health as we get older since the risk of osteoporosis rises and fracture healing gets more difficult! Maintain healthy bones and do not wait until a fracture occurs to start caring for your bones and protecting them.

It’s better to start strengthening your bones as soon as possible, preferably throughout the first two decades of life. However, starting late is better than never, especially since healthy habits may be followed at any time to create strong bones and improve their health.

Healthy habits to maintain healthy bones

Many habits can help you like:

1.     Eat calcium-rich foods

Calcium is a necessary nutrient for strong, healthy bones. Most people need at least three servings of calcium-rich foods each day, such as dairy products. A serving size is a glass of milk (250 mL) or eating a slice of cheese (40 g). However, if you are unable to get enough calcium from your diet, your doctor may advise you to take a calcium supplement.

2.     Get adequate amounts of vitamin D

Vitamin D controls calcium levels in the body, which aids in maintaining healthy bones and teeth. We can get Vitamin D from food such as fatty fish, liver, and egg yolk. As well as the body can produce vitamin D when exposed to direct sunshine. But the quantity of sun exposure needed is determined by your skin type, the time of year, and other environmental factors. Prolonged sun exposure, on the other hand, can cause considerable damage to your skin and increase your risk of skin cancer.

3.     Eat a balanced diet

Your meals should contain protein from meat, fish, eggs, nuts and seeds, fresh fruits and vegetables, and carbohydrates such as bread, pasta, potatoes, and rice.

4.     Pay more attention to your drinks

Alcohol, tea, coffee, cola, and other soft drinks reduce the amount of calcium you absorb and weaken your bones! Therefore, try to avoid drinking alcoholic beverages and replace caffeinated drinks with water.

5.     Reduce the amount of salt in food

Try to limit the amount of salt you eat daily as there are beliefs that salt accelerates the body’s loss of calcium! Adults are advised to consume less than 2,000 mg of sodium per day, which equates to less than a teaspoon of salt. You can replace the salt with some herbs or lemon juice.

Don’t forget to read nutrition labels and look for foods with 120 mg of sodium or less per 100 grams.

6.     Maintain a healthy weight

Can you believe that being underweight puts you at risk for osteoporosis and that losing a lot of weight on a strict diet too rapidly might raise the risk of osteoporosis?

Being underweight in women can affect the amount of estrogen in your body, which can harm your bones and cause women to stop having monthly periods.

7.     Be physically active

When bones are used, they become stronger. One of the greatest methods to strengthen bones is to engage in weight-bearing exercises such as walking, jogging, dancing, and tennis.

8.     Quit smoking

Smoking decreases bone mass and raises your risk of osteoporosis! You should try to quit smoking, and you can get aid from your doctor to do so.


Regular physical activity, at least once or twice a week, lowers the risk of developing heart disease or stroke. You are aware of this fact but confused about which exercise to start with. What about a simple and cost-free exercise? Then running is the answer.

Why running is the best option to start with?

  • Running is free to do anywhere and helps burn more calories than any other regular exercise.
  • Regular running reduces the risk of long-term diseases such as heart disease, type 2 diabetes, and stroke.
  • It can improve your mood
  • Helps you maintain a healthy weight
  • No special equipment is required

Planning first

Here you have decided to run to stay active, but first, you have to plan well and know what you need about each step for each step, for example

Before you start

Consult your doctor if you feel that you are not in good shape, recovering from a recent injury, or have any medical conditions to make sure that your activity and intensity are fit with your fitness and health. You will also need to pay attention to new details such as:

  • Choosing a good pair of shoes that fit your feet to provide comfort for your feet.
  • Paying attention to the distance you are running with this shoe and purchase a new one every 482 to 644 km because the shoe structure weakens over time
  • Planning your running route and the time you will run.
  • For women, they should consider using a sports bra because it is sturdier than a regular bra and provides additional support.

It’s time to run

It is important to rest, start with small distances, run slowly, and gradually increase the speed and distance during several walks to help you avoid injury and enjoy the experience. You also have to:

  • Warm up for at least 5 minutes before each run, including brisk walking, knee lifts, and climbing stairs.
  • Beginning to walk for a while makes you feel comfortable.
  • The first time you try to alternate between running and walking, then the next time, make the running periods longer.
  • Rest a few minutes after you finish and do some stretching.
  • Make sure to run regularly at least twice a week for beginners to help your body adapt.
  • Regularity is important and it is better to run 2 days a week than to run 6 times a week and then stop running for 3 weeks.

Tips will help you run and get regular

  • Setting a goal that suits your physical fitness and health condition motivates you to keep going.
  • Write down the goals you achieved each day such as distance, time, and how you feel after completion, and read them when you feel the need to back out.
  • Run with family or a friend to keep yourself motivated.
  • Make running more enjoyable by changing your running route, time, and distance regularly.


Dry, cracked heels are caused by a lack of skin moisture, which can be worsened by wearing open-back shoes such as sandals. Dry and cracked heels should not be ignored because they can cause pain if left unattended and can cause deeper cracks over time, increasing the risk of infection.

Causes of dry heels

First and before knowing the ways to care for the heels and treat their dryness, we must know the causes of dry heels, which include:

  • Dry or cold air
  • Hot and dry air
  • Air conditioners that cool the air but remove moisture
  • Taking long, hot showers or taking a lot of showers frequently
  • Washing the heels frequently
  • Some types of soaps and detergents
  • Certain skin diseases such as psoriasis and eczema
  • Getting older because the skin becomes thinner and produces less natural oil

Tips to treat and prevent dry heels

Treatment begins with paying more attention to your feet to include

  • Moisturize the feet at least twice daily. It is best to use a moisturizer after showering because it helps lock in moisture in the skin.
  • Use emollients such as Eucerin or Cetaphil
  • Putting moisturizers that contain substances that help remove dead skin and soften the skin, such as urea, salicylic acid, or alpha hydroxy acid. But use it with caution as it may cause skin irritation.
  • Use a foot file once or twice a week to remove hard skin.
  • Wear socks and closed shoes from the back, even in hot weather, if you notice dry skin or cracks in the skin.
  • Avoid using products that contain alcohol, perfumes, dyes, or other chemicals.
  • Take a short shower with warm water.
  • Drink plenty of water.
  • Continue to apply the cream daily even after the skin has recovered to prevent its recurrence.

Night care routine

Give your heels more attention before going to bed by following these steps:

  1. Soak your feet for 10 minutes in plain, soapy water.
  2. Gently rub your heels with a loofah or foot scrubber to help remove dead skin.
  3. Apply a thick cream containing Vaseline, Aquaphor…etc.
  4. Wear a pair of thin cotton socks at bedtime to help moisturizer work more effectively.


Exercising regularly will help you maintain your health, fitness, and a healthy weight, as well as lower your risk of certain diseases such as heart disease and type 2 diabetes, but with the increase in the number of people infected with corona, going to the gym has become a difficult or almost impossible decision. As a result, exercising at home is your final and best choice, which, thankfully, does not need any particular equipment.

Tricks to exercise at home

  • Use household items such as full water bottles for strength training if you do not have weights at home.
  • Walk or run up and downstairs while maintaining social distancing.
  • Take advantage of the time watching TV and do some exercise such as jumping during commercials, moving along with your favorite character in the movie, or even walking or running in the place.
  • Dance to your favorite music and move with different beats. You only need eight songs to exercise for 30 minutes, so make sure you pick your best music to improve your mood and spirit.
  • Allocate time for family games such as hide-and-seek and jump together, as it is a suitable way to activate all family members and strengthen family bonds.
  • Sweep and clean the house and other household chores and count them as your physical activity.

Stick to the basics

Exercising at home is not much different from exercising in gyms, for example, you will need to

  • Warm up properly before starting to prevent injury and to make the exercises more effective. The warm-up routine takes approximately 6 minutes.
  • Stretching and calming exercises after exercise to relax, improve flexibility, and slow the heart rate. It usually takes about 5 minutes.
  • Drink fluids when doing any activity.

How much exercise do you need?

The time required varies depending on the state of your health, but you should aim to exercise 150 minutes every week. You can spread your activity throughout the week, for example, 30 minutes for 5 days a week would be ideal. You can also split them up over the same day.

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